For TimeMetconBenchmark
Assault Insanity
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
10Sumo Deadlift High-Pull
↳ 95/65 lbs (43/29 kg)
10Push Press
↳ 95/65 lbs (43/29 kg)
10Barbell Lunge
↳ 95/65 lbs (43/29 kg)
10Burpee
10 calAssault Air Bike
Coaching Tips
Strategy
- 1Maintain a steady pace during the first rounds to conserve energy for the final rounds.
- 2Break movements into manageable sets if needed—consider doing 5-5 on high-pulls and push presses.
- 3Focus on explosive movements during the push press to maintain efficiency.
- 4With lunges, ensure proper knee alignment and a straight back to prevent injury.
- 5Use the bike to recover, but keep a consistent cadence to benefit from the movement.
Safety Considerations
Technical Focus
Watch for back rounding in deadlifts and lunges.
Recommended Warm-Up
General Warm-Up:
- Assault Air Bike - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- 10 Shoulder Dislocates
- 10 each direction Ankle Mobility
Activation Drills:
2 rounds- 5 Sumo Deadlift High-Pull (light)
- 5 Push Press (light)
- 5 Burpee (slow)
Scaling Options
Intermediate
Reduce weight by ~20% and consider breaking movements into smaller sets.
- 1
sumo deadlift high pull
Weight: 75/55 lbs (34/25 kg)
- 2
push press
Weight: 75/55 lbs (34/25 kg)
- 3
barbell lunge
Weight: 75/55 lbs (34/25 kg)
- 4
burpee
- 5
assault air bike
Scaled
Reduce weight by ~40% and modify movements as necessary for safety.
- 1
sumo deadlift high pull
Weight: 55/35 lbs (25/15 kg)
- 2
push press
Weight: 55/35 lbs (25/15 kg)
- 3
barbell lunge
Weight: 55/35 lbs (25/15 kg)
- 4
burpee
- 5
assault air bike